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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Magic

In the 7 days ending Feb 17, 2013:

activity # timemileskm+m
  Run - Orienteering6 5:01:21 23.54 37.88 779
  Run - Terrain4 1:18:00 7.27(10:44) 11.7(6:40) 230
  Run - Trail 6 43:15 2.08 3.35 8
  Total14 7:02:36 32.89 52.94 1017
  [1-5]14 7:02:34
averages - weight:71.6kg

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MoTuWeThFrSaSu

Sunday Feb 17, 2013 #

9 AM

Run - Trail warm up/down 12:15 intensity: (2 @0) + (1:39 @1) + (4:32 @2) + (3:48 @3) + (2:01 @4) + (13 @5) 1.55 km (7:53 / km) +8m 7:41 / km
ahr:135 max:165 shoes: La Sportiva Crosslite

To the start with the SPOOK boys.

Run - Orienteering race 44:30 intensity: (28 @1) + (10 @2) + (55 @3) + (42:57 @4) 7.78 km (5:43 / km) +139m 5:15 / km
ahr:158 max:164 weight:71.6kg shoes: La Sportiva Crosslite

XIV Meeting de Orientação do Centro, middle (7.4km, 160m). Off before first starts to make our flight, nice having the forest to ourselves (despite the rain) and I thoroughly enjoyed myself. Pleased with my technique, not perfect but no scratching the head moments (nor did I chuck my SI into the woods...) and although not running fast, I wasn't feeling to tired from yesterday and was moving comfortably. Nice end to a quality week.
10 AM

Run - Trail warm up/down 2:00 [2] 0.4 km (5:00 / km)
shoes: La Sportiva Crosslite

Straight back to the bus to leg it to the airport. Made it in plenty of time and with great satisfaction of returning the mini-bus with the fuel counter showing 0 miles remaining. Not so lucky in Heathrow as due to being organised I had booked a flexible return ticket. Discovered that flexible meant that I didn't have a seat on a bus until midnight (got in at 17.30). No choice but to book a train.

Saturday Feb 16, 2013 #

11 AM

Run - Trail warm up/down 12:00 [2] 1.0 km (12:00 / km)
shoes: La Sportiva Crosslite

Run - Orienteering race 1:55:31 [4] 18.3 km (6:19 / km) +430m 5:39 / km
shoes: La Sportiva Crosslite

XIV Meeting de Orientação do Centro, Long (18.3km, 430m), WRE. Enjoyed this much more than I was expecting; was feeling better as the course went on and had no problem with the length, just lacking speed and strength. The woods were slightly more detailed and had lower visibility than much of the trainings so appealed more to me, though half the woods had very recently had a very aggressive thinning making them quite physical. A lot happier than last weekend.
1 PM

Run - Trail warm up/down 5:00 [1] 0.4 km (12:30 / km)
shoes: La Sportiva Crosslite

Very easy warm down with camel. Tired but not wasted.

Friday Feb 15, 2013 #

Note
(rest day)

No controls to hang or collect today so taking it easy in the hope that I'll survive the 19km we have tomorrow.

Thursday Feb 14, 2013 #

Run - Terrain 25:00 [2] 3.2 km (7:49 / km) +50m 7:15 / km
shoes: La Sportiva Crosslite

Shadowing Lucy with the head cam.
11 AM

Run - Orienteering 52:00 [2] 6.8 km (7:39 / km) +120m 7:02 / km
shoes: La Sportiva Crosslite

Collecting controls from the morning exercise.

Wednesday Feb 13, 2013 #

9 AM

Run - Terrain warm up/down 8:00 [2] 1.5 km (5:20 / km) +30m 4:51 / km
shoes: La Sportiva Crosslite

With Camel.
10 AM

Run - Terrain 25:00 [4] 3.5 km (7:09 / km) +75m 6:27 / km
shoes: La Sportiva Crosslite

Filming Camel while he did a contour only course (no start or finish marked and no north lines). The did great. Once he found where he was that is...
11 AM

Run - Terrain 20:00 [4] 3.5 km (5:43 / km) +75m 5:10 / km
shoes: La Sportiva Crosslite

Same thing with Kris, moving faster but not as clean.
1 PM

Run - Orienteering 20:00 [3] 2.5 km (8:00 / km) +50m 7:16 / km
shoes: La Sportiva Crosslite

Collecting controls. This area is so much better with no paths!
4 PM

Run - Orienteering 18:00 [3] 2.5 km (7:12 / km) +40m 6:40 / km
shoes: La Sportiva Crosslite

Shadowed Cuddles around the compass course. Training controls (orange tape tied to a tree) were near impossible to see at timedt.

Tuesday Feb 12, 2013 #

Note
(rest day)

Decided not to run day 4 as I have plenty coming up this week and my legs ate still not working. Shame as it was the type of course that I'd normally enjoy.

Monday Feb 11, 2013 #

10 AM

Run - Trail 8:00 [1]
shoes: Jalas 2012

Easy and short warm up, not feeling brilliant.
11 AM

Run - Orienteering race 51:20 [4]
shoes: Jalas 2012

POM day 3, WRE. Nice area. Rocky and bushy but a little steep. Legs still fatigued and not responsive. Orienteered okay (one big mistake) but didn't have much flow as I was so slow. Sunny but a bitter wind.
12 PM

Run - Trail warm up/down 4:00 [1]
shoes: Jalas 2012

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